Technology has revolutionized our lifestyle to include constant stimulation, hyperactivity and long exposure to screen light. Our associations with technology through social media, television and instant messaging triggers the body’s stress response. While this is not bad in itself, prolonged stimulation can have a variety of negative consequences including a disrupted biological clock, poor sleep, fatigue and anxiety.
Yoga is a well-designed system of awareness that directs our attention to our breath as our body moves through different poses. This stimulates the parasympathetic nervous system allowing us to sleep better and feel calmer, happier and more energetic. Yoga can therefore counteract most of the adverse consequences of a technology-driven lifestyle. You don’t need to leave the comfort of your bed to receive the diverse gifts of yoga.
We’ve compiled a list of poses you can do without leaving your bed. Practice these gentle poses before getting out of bed in the morning. You can also practice these poses at night after you are done with your day to release anxiety and enter into deep, restful sleep. Everything you need for this practice is probably already on your bed – pillows and a blanket. You can complement the practice with some aromatherapy using a blend of soothing essential oils of your choice.
1. Reclined Easy Pose | Supta Sukhasana
Lie down flat on your back. You can choose to rest your head on a pillow or flat on the bed. Cross your legs at the shins and pull your thighs in toward your chest to feel a gentle opening in the hips. Stay here for 10 deep breaths. You can close your eyes and feel the sensations coming in from different parts of your body. Remember to consciously release any tension you may become aware of in any part of your body.
2. Reclined Half Happy Baby Pose | Ananda Balasana
Lie on your back and draw in your lower abdomen to keep your lower back firmly planted on your bed. Grab your right leg with your right hand and draw it into your body. Keep the right knee bent and bring your right thigh to meet the right side of your torso. Stay here for 10 deep breaths. Repeat on the left side.
3. Reclined Banana Pose | Bananasana
Lie on your back with your legs straight and feet together. Stretch your arms up overhead and clasp your hands together. With your buttocks and lower back planted on the floor, tilt your arms, head and feet to the right. You should feel a deep stretch on the left side of your body. Make sure both your hips are firmly planted on the floor. If you feel your left hip rising, lessen the intensity of the stretch. Stay here for 10 deep breaths. Repeat on the left side.
4. Reclined Butterfly | Supta Baddhakonasana
While lying on your back, bring the soles of your feet together, allowing the knees to fall to the side making a diamond between the legs. Place your hands on the inside of your thighs on your chest. Stay here for 10 deep breaths.
5. Reclined Knee to Chest | Apanasana
Lie on your back and hug your knees into your chest. Give yourself a squeeze. You can rock slightly from side to side giving yourself a massage. This is a great pose to create a sanctuary within yourself to release any negative emotions or just give yourself some love. Stay here for 10 deep breaths.
6. Reclined Hand to Big-toe Pose | Supta Padangusthasana A
Lie on your back. Lift your right leg up and grab the right big toe if you can. If not, you can use a strap or grab onto the shin or thigh. With every exhale gently pull your leg closer to your chest. Stay here for 10 deep breaths. Repeat on the left side.
7. Recline Extended Hand to Big-toe Pose | Supta Padangusthasana B
Open your right leg to the right side of your body, grabbing the right big toe, shin, thigh or a strap. With every breath, allow gravity to gently draw your right leg to the floor. Stay here for 10 deep breaths. Repeat on the left side.
8. Reclined Pigeon | Supta Kapotasana
Place your right foot on top of your left knee, forming a triangle. Thread your right hand through the triangle and bring it to meet the left hand at the left knee. With every exhale, gently pull the whole structure in toward your chest. Stay here for 10 deep breaths. Repeat on the other side.
9. Reclined Twist | Supta Matsyendrasana
Keeping your left leg extended, bring your right knee into your chest. Cross over the left leg to bring the right knee to the left side of your body. Extend your right arm out to your right side and look over your right fingertips. Stay in this twist for 10 breaths. Repeat on the other side.
10. Corpse Pose (Savasana)
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Lie on your back with your arms open on either side and legs straight. Close your eyes and slowly scan your entire body, releasing every body part you become aware of. With every inhale, feel your body becoming lighter and with every exhale, allow your body to sink further into the mat. This is the ideal practice to help you fall asleep at night especially if you’ve had an overwhelming day. Stay here for as long as you like. If you’re practicing this at night, let this be your transition pose into sleep.
Practice these poses everyday and you will see a marked difference in your energy levels, state of mind and sleep quality. You will notice that you become more productive and are able to create more meaningful experiences for yourself throughout the day.
Can you provide actual illustrations of the poses?